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Strength·Glutes

Dumbbell Swing

GlutesHamstringsLower BackCore
Dumbbell SwingDumbbell Swing
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At a glance

Equipment
Single dumbbell
Suggested reps
3 sets of 12–20 reps

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Common mistakes

  • You squat the swing up and down instead of hinging, robbing the hips of their snap.

  • You lift the dumbbell with your arms and shoulders rather than letting the hip drive float it.

  • You let the weight pull you forward onto your toes at the bottom of the backswing.

  • You muscle the weight above chest height, which usually means it is too light to force a real hinge.

What to focus on

  • Make every rep a sharp hip snap; imagine jumping without leaving the floor.

  • Stand up hard and finish tall with the glutes squeezed at the top of each swing.

  • Keep the dumbbell high between the thighs on the backswing, close to the groin, not down by the knees.

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Related strength moves

Barbell Hip Thrust

Barbell Hip Thrust

Dumbbell Hip Thrust

Dumbbell Hip Thrust

Bent-Over Barbell Row

Bent-Over Barbell Row

Chest-Supported Incline Dumbbell Row

Chest-Supported Incline Dumbbell Row

Dumbbell Pullover

Dumbbell Pullover

One-Arm Dumbbell Row

One-Arm Dumbbell Row

Sources & further reading

  1. 1.The kettlebell-style swing drives the glutes to ~80% MVC with low spinal compression and a posterior shear opposite that of a traditional lift — J. Strength and Conditioning Research (2012), McGill & Marshall